35 Min Full Body Strength Training to Build Lean Muscle

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ This 35-minute knee-friendly full body workout moves through three focused circuits of strength, conditioning, and core to help you build muscle, elevate your heart rate, and feel strong—without aggravating your knees. Perfect when you want a complete workout that works with your body, not against it. 💪 I used a medium booty band + a set of 7kg/15.5 lbs + 12.5 kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Booty Band ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~3 Circuits x 2 rounds ~timed intervals -50 secs work/20 secs rest ~ Tabata Abs Finisher ~35 minutes total including warm-up & cool-down 🔥 Burn: ~232 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Chest Press | 12.5 kg/27.5 lbs 2️⃣SA Row (L) side | 12.5 kg/27.5 lbs 2️⃣SA Row (R) side | 12.5 kg/27.5 lbs 3️⃣RDL | 12.5 kg/27.5 lbs 4️⃣Swing | 12.5 kg/27.5 lbs . Circuit 2 1️⃣Kickstand Deadlift (L) side | 12.5 kg/27.5 lbs 2️⃣Kickstand Deadlift (R) side | 12.5 kg/27.5 lbs 3️⃣Curl to Press | 7kg/15.5 lbs 4️⃣Blast Off Pushup Jack . Circuit 3 1️⃣SL Hip Thrust (L) side 2️⃣SL Hip Thrust (R) side 3️⃣Pullover | 7kg/15.5 lbs 4️⃣Banded Side Steps . Tabata Finisher (Abs) 1️⃣X Body Bent Knee Situp 2️⃣Scissor Legs *Workout Complete 🔥Burn 232 calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=ohuqntnaffg149lr8kcj1il46g45lop0 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Do your knees usually limit your workouts, or are you being proactive about joint-friendly training? #garagefitnessgirl #kneefriendly #jointfriendly